Managing Nutrition Intake in Self Isolation

As I’m writing this here in the Chamonix valley, we are 6 days in to a 15 day lockdown, only being allowed out for essential journeys and to exercise within 1-2km of our home. Apparently it takes around 10 days to adjust to being in isolation. For anyone who feels daunted by this prospect or is currently struggling to adapt to self isolation this article from two expert psychologists who work with those in extreme environments (such as astronauts, expeditions, solo explorers, polar scientists all whom choose to live in isolation) share some insights and practical tips on how to cope. It’s worth a read!

Here are some of my suggestions on how to adjust and manage your nutrition intake during these uncertain times.

Allow time to adjust – working from home, having time on your hands, change in training, adapting training within restrictions and resources, simply getting your head around it all. This may take days so take the pressure off going from what was normal straight into the unknown, find your feet again, re-group, make a new plan then go again.

Stick to routine and structure – regular meal times, working hours, work outs at similar times, build in other time for tasks, jobs, goals, as applies to you.

Plan Meals and Snacks – BUT allow for those days it might not go to plan, moments of ‘I couldn’t resist, lack of motivation, it was just there, I felt hungry all day’.

Plan your meals and snacks for the week, create a shopping list.

Write down what to eat each day including snacks reducing temptation to eat every visit to the kitchen.

Stick these plans to the fridge door, keeping them visible and you accountable.

Avoid grazing all day so you are not hungry when it comes to meal times.

Manage a reduced energy expenditure due to change in training.

Eat enough protein at each meal (aim for a minimum of 20g per meal).

Choose higher protein snacks (see examples below).

This is a time you can reduce carbohydrate intake, swap to lower carbohydrate options to ensure you are still eating a full plate of food (see below for examples).

Be mindful of how much butter/oil/creamy sauces you are using in your cooking.